Kettlebell Overhead Triceps Extension

طريقة الأداء

1. 01Stand with your feet hip-width apart, holding a kettlebell by the horns with both hands. Press it overhead until your arms are extended, with the bell hanging behind your hands.
2. 02Brace your abdominals and keep your upper arms vertical and close to your head. This is your starting position.
3. 03Bend at the elbows to lower the kettlebell behind your head, going as far as your shoulder mobility allows without your elbows flaring outward.
4. 04Extend your elbows to press the kettlebell back to the starting position, keeping your upper arms still throughout.
5. 05Keep your ribcage down and avoid arching your lower back as you extend.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.